Master The Hip Hinge

What is the Hip Hinge? How do You Perform it Correctly?
Explained in plain English so everyone can understand it.

The hip hinge is a fundamental human movement and extremely important in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises—such as the Kettlebell Swing, the traditional Deadlift, Bent-Over Rows and many more—depend on this movement.

The hip hinge is essential for everyday knee and back health. It also rewards you with stretches to your hamstrings.

This book will cover every intricate detail of the hip hinge movement, explained and broken down in such a way that everyone can understand it; it’s basic but at the same time advanced.

Due to the Hip Hinge being such a fundamental movement for every-day life, the precursor to popular exercises like the Conventional Deadlift, CrossFit Clean/Snatch, Bent-Over Row and Kettlebell Swing/Snatch, the movement deserves a book of its own, this is it.

This book covers common mistakes, how to correct the hip hinge, how to perform the hip hinge, hip hinge variations, what is lifting with the back, and much more.

“This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I’m glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine.”
~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)

“You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing.” ~ Tony Gomez

“The hip hinge is one of the fundamental movement patterns for human beings and Taco Fleur has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this little ebook is big on performing the hip hinge correctly. It is sure to become a valuable addition to your reference library.” ~ Wendy Chappell

Table of Contents

What is the Hip Hinge? How do You Perform it Correctly?

Definitions

What is it?

What is it not?

Confusion

Daily Life Applications

Exercise Applications

Requirements

What are Hips?

What is a Hinge?

Cavemantraining definition of the Hip Hinge

Posterior Chain

Resistance

Dynamic vs Static

Muscles

Muscle Groups Worked

Main Muscle Targets

Synergists and Stabilizers

Details

— Gluteal muscle group

— Gluteus maximus

— Hamstring muscle group

— Semitendinosus muscle (part of the hamstring muscle group)

— Semimembranosus muscle (part of the hamstring muscle group)

— Biceps femoris muscle (part of the hamstring muscle group)

— Erector spinae muscles

Hip flexors

Hip extensors

The Hip Hinge Four Phase Movement Pattern

Hip Hinge Drills

Corrections

Back Aches and Pains

Supercharge your Weightlifting

Cues

What is “Pulling Yourself Down”?

Hip Hinge Variations

— Conventional Hip Hinge

— Straight-Legged Hip Hinge

— Conventional One-Legged Hip Hinge

— Straight One-Legged Hip Hinge

— Staggered Hip Hinge

Incorrect Muscle Engagement

Common mistakes

Hip Mobility

Become certified

What do you think? Seriously! What do you think?

Additional material

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Very well written and I liked the overview of human anatomy, it’s a good review for those with medical training and not overly complicated for those with no medical experience. The explanation of hip hinge vs squat in dead lift is well done. A must have resource.

Another great book by Caveman Training’s TF. Great details on anatomy of the movement, what muscles it’s affecting, corrections and teaching cues. All in an easy to comprehend format. I’ve been studying ,teaching and using kettlebells for over 10 years, and I still find great pointers and tips to improve both my lifting , workouts and teaching. Thanks Taco .